April 23, 2024

Build a Strong Back

October 13, 2016 By Leave a Comment

Get Fit Quick Tip:

Strengthen your Back.

Build a strong back by performing this exercise. Begin on the floor on your hands and knees. Keeping your spine aligned and belly button pulled up, lift your right hand and your left knee up off the floor. Return to the floor, and immediately lift your left hand and your right knee up off of the floor. Repeat alternating movement until 10 reps are complete. To progress, lift your right hand and extend your arm forward parallel to the floor. At the same time, lift your left knee up off of the floor and extend your leg until it is parallel to the floor. Hold for a count of 5, then release. Repeat the same movement with your left hand and right knee.

 

*Consult your physician before performing exercise.

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Sit a desk all day? This stretch is for YOU!

June 21, 2016 By Leave a Comment

Get Fit Quick Tip:

Chest and Front Shoulder Stretch!

If you sit at a computer most of the day, or are hunched over a desk for hours on end, do this stretch a few times every day:

Inhale and lace your fingers behind your head. Exhale, pull your shoulders down and back, and elbows wide. Hold for a count of 10, then release.

Not only does this stretch ease tension in your neck due to pulling your shoulders back correcting posture, but you’ll also decrease low back tension due to sitting up straight with your spine aligned and upright.

 

 

*Consult your physician before performing exercise.

 

 

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Add this stretch into your workout

May 26, 2016 By Leave a Comment

Get Fit Quick Tip:

Lying Hamstring Stretch!

Add this hamstring stretch into your workout. Stretching your hamstrings can reduce stress on the low back. Flexible hamstrings allow you to sit, walk, stand and function in neutral posture and proper spinal alignment. Here’s how to do it:

Lie on your back, with the back of your leg close to a door frame or wall. Place your right heel up on the door frame, keeping your knee straight. Extend your left leg straight out on the floor. Inhale and pull your toes down toward the floor. Exhale and hold for ten to thirty seconds, then release. Repeat placing your left heel up on the door frame, keeping your knee straight. Inhale, pull your toes down toward the floor. Exhale, hold for ten to thirty seconds, then release.

 

*Always consult your physician before beginning exercise.

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End-of-Day Stretch

March 8, 2016 By Leave a Comment

Get Fit Quick Tip:

Stretch!

Ease your sore muscles from sitting all day with this Bend-Forward stretch.

Here’s how to do it: Sit forward in your chair with your feet hip-width apart and flat on the floor. Place a rolled up towel or coat on your lap to act as a buffer from bending too far forward. Tuck your chin to your chest. Inhale and place your hands on your thighs. Exhale and walk your hands down your legs until you feel a gentle stretch. Inhale again. Exhale and slowly return to your seated upright position.

 

*Always consult your physician before performing exercise.

 

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5 Stretches to Transition from Work-Time to Relaxation-Time

August 17, 2012 By Leave a Comment

Perform these easy stretches to relieve work-day stress and ease your body (and mind) into relaxation of evening-time. The following stretches are for those without injury. Please consult your physician before beginning this or any exercise program.

Single Knee to Chest Stretch. Lie on your back. Inhale; Extend both legs straight on the floor. Exhale; Pull your right knee in toward your chest. Inhale;Release your right leg. Exhale; Pull your left knee into your chest. Release your left knee back to the floor. 

Hamstring Stretch. Lie on your back. Inhale; Extend your right leg straight up, perpendicular to the floor. Exhale; Hold ten to twenty seconds. Change leg position; extend your left leg straight up, perpendicular to the floor and hold.

Figure 4 Stretch. Lie on your back. Inhale; Cross your right ankle onto your left thigh, pull both legs off the floor and in toward your chest. Exhale; Hold ten to twenty seconds. Change leg position; place your left ankle on your right thigh, pull both legs in toward your chest.

Cat-back Stretch. Begin on your hands and knees on the floor. Inhale; Round your back up. Exhale; Arch your back.

Standing lunge stretch. Standing, inhale and step your right foot back about three feet. Keep both feet flat on the floor and pointing forward. Exhale; Bend your left knee and hold ten seconds. Change leg positions; step back with your left foot back about three feet, keeping both feet flat and pointing forward, bend your right knee and hold ten seconds.
 

 

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